Daily Check-In XXXXX

Introduce topic: The Daily Check-In

Solid definition: A daily check-in is a simple yet effective way to track progress towards long-term goals, stay accountable, and make adjustments as needed.   Daily check-ins can take many forms, from journaling to reviewing progress on a project, and can be applied to both personal and professional goals. They provide an opportunity to reflect on what's working, what's not, and what needs to be done to keep moving forward. By taking a step back and regularly assessing progress, individuals can stay motivated and focused on their goals, and make any necessary adjustments to stay on track.

Use term in a tennis sentence: We check in with our coach's regularly to assess our progress and address any concerns

Meme Cartoon:

                                                     FIRST BALL TO LAST 10 question test: 

 

 SCALE:  1) Never..2) Rarely  3) Sometimes  4) Often 5) Always.....There are no right answers: Just measuring where you are at now as to where you will be after we do the work to chart your progress.

1. How often do you take time for personal reflection during your daily check-ins?

2. How often do you check in with yourself about your emotional well-being each day?

3. How often do you assess your energy levels during your daily check-ins?

4. How often do you review your daily goals and progress during your check-ins?

5. How often do you practice mindfulness or meditation during your daily check-ins?

6. How often do you express gratitude for the day's experiences during your check-ins?

7. How often do you identify any sources of stress or tension during your daily check-ins?

8. How often do you evaluate your physical health and well-being during your check-ins?

9. How often do you make adjustments to your daily routine based on your check-in reflections?

10. How often do you set intentions for the upcoming day during your daily check-ins?

Add up Score, Divide by 10.. Save score

 

 Why this is important 

1) Power of the Pause:  An emotions check-in is a time to pause, and assess how we feel in that moment. This is a critical social-emotional time for all players. An important takeaway when learning about an emotions check-in is that it’s something we all benefit from; every child, teen, and adult can gain benefits from pausing, checking in with themselves, and learning to talk about their emotions.

2) Name your emotions:  Simply describing your emotions at stressful times can sometimes make you feel less stressed or anxious. If a student is feeling stressed about an upcoming event, they might bottle that emotion up. By expressing themselves, it lets those emotions out in a healthy way. 

3) Normalize talking about feelings:  Talking about emotions is a critical component for feeling our best. It’s normal and healthy to talk about feelings, but kids and teens only learn that when we make the time to talk about them. With a daily check-in, talking about our emotions can become a normal part of our everyday routine.

4) Builds self-awareness:  Self-awareness is a foundational social-emotional skill that helps us understand how we’re feeling, why, and what we need to be at our best. By creating a daily check-in routine each day, we can help foster these skills for children and teenagers. 

5) Proactive problem solving tool:  A daily check-in is actually a proactive tool that support problem-solving skills. By checking in with kids and teens about how they are feeling ahead of time, you can understand challenges kids are dealing with. This gives you and the child a chance to problem-solve through those challenges (instead of waiting for an eruption of emotion later on).

6) Build Calm:  Another major benefit to a daily emotions check-in is “the pause” it brings. So often, we are all running on autopilot, moving from one task to another without any time to stop in between. A daily check-in gives a mindful and calm break in the day to stop, breathe, and think.  We don't want to be easy to agitate.

7) Activate our SEL (Social/Emotional Learning skills): While a daily emotions check-in focuses first and foremost on how we are feeling, it also provides a natural time to integrate other social emotional skills After the daily check-in time, spend a few minutes teaching about SEL skills like empathy, perspective-taking, problem-solving, conflict resolution, working with others, conversations, time management, and developing goals. While this seems like a long list, it’s really only a snippet of the many social-emotional skills children and teens need to be successful.

8) Prioritize your well-being:  Simply put, mental health matters. Taking a few minutes each day to talk about emotions can have profound positive impacts on mental wellness for all learners.

9) Track Progress:  One of the most important aspects of achieving long-term goals is tracking progress. Daily check-ins provide a simple and effective way to do this. By regularly taking stock of where you are in relation to your goal, you can see how far you've come and what still needs to be done. This helps you to stay motivated and focused on the task at hand, and makes it easier to make any adjustments that may be needed. 

10) Keep you accountable:  Another key benefit of daily check-ins is that they keep you accountable. When you're working towards a long-term goal, it can be easy to get sidetracked or procrastinate. Daily check-ins help you stay focused and on track by providing regular reminders of what you need to do to achieve your goal. They also give you an opportunity to reflect on any roadblocks or obstacles that may be preventing you from moving forward, and to come up with strategies for overcoming them. 

 How To Check-In Daily

Performing daily emotional check-ins can be a valuable practice for maintaining mental well-being. Here are several ways and methods you can use:

1. Journaling:

   • Write down your thoughts and feelings in a journal. Reflect on your day and explore any emotions that stand out.
   • Use prompts like "How am I feeling right now?" or "What moments brought me joy or stress today?"

2. Mindfulness Meditation:

   • Practice mindfulness or meditation to become aware of your emotions. Focus on your breath and observe any thoughts or feelings without judgment.
   • Apps like Headspace or Calm offer guided meditations for emotional awareness.

3. Emotion Wheel:

   • Use an emotion wheel to identify and articulate your emotions. This visual tool can help you pinpoint specific feelings and their nuances.

4. Daily Mood Tracking Apps:

   • Use apps designed for mood tracking. These apps often prompt you to log your mood and activities, helping you identify patterns over time.

5. Check-In With a Friend:

   • Share your feelings with a trusted friend or family member. Having open conversations about emotions can provide support and different perspectives.

6. Gratitude Journal:

   • Write down three things you're grateful for each day. Focusing on positive aspects of your life can improve your overall emotional well-being.

7. Body Scan:

   • Conduct a body scan to identify physical sensations associated with emotions. This technique helps you connect your emotional state with bodily responses.

8. Set Emotional Intentions:

   • Start your day by setting emotional intentions. Decide how you want to feel and make conscious efforts to cultivate those emotions throughout the day.

9. Artistic Expression:

   • Express your emotions through art, whether it's drawing, painting, or any other form of creative expression. This can be a cathartic way to process feelings.

10. Reflective Questioning:

    • Ask yourself reflective questions such as "What challenged me today?" or "What brought me joy?" This encourages self-awareness and understanding.

11. Breathing Exercises:

    • Engage in deep breathing exercises. This can help calm your nervous system and provide a moment of self-reflection.

12. Emotional Check-In Cards:

    • Create a set of cards with different emotions written on them. Pick a card each day and reflect on whether you've experienced that emotion.

13. Digital Detox:

    • Take breaks from social media and technology. Disconnecting allows you to focus on your own emotions without external influences.

14. Set Reminders:

    • Use alarms or notifications on your phone to remind yourself to check in with your emotions at specific times throughout the day.

Choose methods that resonate with you, and don't hesitate to explore a combination of these techniques to create a routine that suits your needs. Regular emotional check-ins can contribute to a greater sense of self-awareness and emotional well-being.

Educate: Power point or Whiteboard:  Its all connected. Mindfulness, checking-in, daily routines, the traits of our role model. The work we are doing here builds on itself. If we do it daily and stay current with where we're at, how we're feeling, we will be in the best possible place to attack and achieve our goals. 

Most important thing we do is the next. It's the first step in a certain direction, a direction we have much control over.

Bring in Program material about Just Today and 10th step, taking daily inventories.

Also for Injury, Burn-Out prevention, unhealthy relationships w friends/coaches/peers

My goal for this Program is you learn to check in regularly throughout the day as your challenges mount

I have files of notes ready to fine tune for a variety of educational presentations

Personalize: I will draw on my years of Recovery work and how important its been to my success and serenity. We can't take anything for granted. Even if you feel great, keep building that foundation.. VIDEO of Rafa working on his forehand is how he keeps his forehand great. Keep working on your strengths too. our traits remain strong, not all that dissimilar to a muscle. In Recovery, we call our sponsors when things are going well as well as not so well.

Inspire: Find stories out there of successful players/public figures who turned their careers around by applying daily check-ins. No shortage

Action Steps 

Here are some questions we can ask ourselves to stimulate thought and response for our Daily Check-Ins

 

1. What is the biggest change since yesterday?
2. What is the priority for today?
3. What is your goal for today?
4. How can the team help you achieve your goals?
5. What are you most looking forward to today?
6. What are you most dreading today?
7. How are you feeling today?
8. How has the day been so far?
9. How are you going to focus today?
10. What are you going to do today to take care of yourself?
11. What is your intention for the day?
12. What can the manager do to help you today?
13. What resources or tools will you need today?
14. What is your most pressing question of the day?
15. What is the challenge of the day?

 

More questions:

 

 

1. How are you feeling about your tennis overall?
2. How confident are you in your abilities right now?
3. What is your main concern at the moment?
4. What are you feeling anxious about?
5. What idea is overwhelming you?
6. What is confusing you?
7. What is exciting you?
8. What is making you angry?
9. What frustrates you?
10. What is causing you doubt?
11. What is making you hesitate?
12. What are you most grateful for?
13. What inspires you?
14. What makes you hopeful?
15. What is something that made you proud lately?

 

It doesn't always have to be heavy does it. We can lighten up our approach at times.

1. Pretend you have a time machine. What does future you come back to advise you about?
2. Pretend you just gave me a truth serum. What is the first question you ask?
3. If you could try anything without any consequences, what would you try?
4. What is the most fun you have had playing tennis recently?
5. Describe your dream doubles partner.
   
6. What is the most random thought you had playing tennis this week?
7. Share a joke you think your opponent might find funny.
8. Share a fascinating fact you think might interest your peers.
9. What is one random fact you would like to learn about your opponent
10. If you were suddenly promoted to King/Queen of tennis for one day, what would be the first change you would make?

 

 

Q and A Session. We answer their questions.

Look who else thinks this important: Show famous athletes/artists who have daily check-in stories

Current Events on Topic: No shortage

Famous quotes about Daily Check-In:

Lets RETEST.. 

                                             FIRST BALL TO LAST 10 question test: 

 

 SCALE:  1) Never..2) Rarely  3) Sometimes  4) Often 5) Always.....There are no right answers: Just measuring where you are at now as to where you will be after we do the work to chart your progress.

1. How often do you take time for personal reflection during your daily check-ins?

2. How often do you check in with yourself about your emotional well-being each day?

3. How often do you assess your energy levels during your daily check-ins?

4. How often do you review your daily goals and progress during your check-ins?

5. How often do you practice mindfulness or meditation during your daily check-ins?

6. How often do you express gratitude for the day's experiences during your check-ins?

7. How often do you identify any sources of stress or tension during your daily check-ins?

8. How often do you evaluate your physical health and well-being during your check-ins?

9. How often do you make adjustments to your daily routine based on your check-in reflections?

10. How often do you set intentions for the upcoming day during your daily check-ins?

Add up Score, Divide by 10.. Save score

Check our scores, see if we've grown in our understanding and knowledge

                                                                  CONGRATULATIONS!!!

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